1000 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk
- 1 green tea

1130 - 1 scoop of N.O surge

1200 - Workout

1340 - 1 scoop of Whey Pro
- 1 tea spoon of Gluta Force

1410 - Pasta + veggies + 1 chicken breast

1730 - Pasta + veggies + 1 chicken breast

2000 - Pasta + veggies + 1 chicken breast

2230 - Pasta + veggies + 1 chicken breast

2350 - 1 1/2 Mass Milk


I've finish up my N.O surge, not sure what else to get or should I rest for a week from using N.O product and also today gonna be my last day of using Whey Pro. Just bought Anabolic O.D..

ARM & Calf

Calf press ( leg press machine )

1 x 20kg x 30 ES
1 x 20kg x 30 ES
1 x 20kg x 30ES

Calf Press ( sited leg press )

1 x 50kg x 30
1 x 50kg x 30
1 x 50kg x 30

Triceps Push down

1 x 15kg x 15
1 x 20kg x 15
1 x 25kg x 12
1 x 32kg x 08

DB Skull Crusher

1 x 25lb x 12
1 x 25lb x 12
1 x 33lb x 10
1 x 33lb x 10

Triceps reverse push down

1 x 15kg x 15
1 x 15kg x 15
1 x 20kg x 12

Sited Biceps DB curl

1 x 25lb x 15
1 x 25lb x 12
1 x 33lb x 10
1 x 33lb x 08

EZ bar preacher curl

1 x 7.5kg x 12 ES
1 x 7.5kg x 10 ES
1 x 7.5kg x 08 ES

DB concentrated curl

1 x 25lb x 15 ES
1 x 33lb x 15 ES
1 x 33lb x 15 ES

You include pasta in each and every meal of yours. Isn't that alil too much of carbs or are you bulking up?

I would like to try out your recipe as my consists of broccoli, button mushrooms, baby carrots and cherry tomatoes mixed with chick b and pasta. Any other ideas on what should i toss in?

Yes, Im kind of bulking up in a leaner way. What I can suggest you, some coating agent or some olive oil. Wow, broccoli that's expensive if I take it everyday...

What else that can be serve as an alternative to broccoli?
Hm, coating agent like?

Other vegetables?

Specifically? Preferably those high in fiber

Your statement is too general to elaborate further.

Almost every vegetables are high in fibres. Cabbages, carrots, Xiao Bai Chai, Kalam, long beans, Mali.......

Go ahead and try any of those,if it suit the sos of your pasta, or method of your cooking... Its all about trying

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Added on September 25, 2008, 11:48 pmcoating agent like, souses.... chili sos, tomato sos, BBQ sos... just try any

This post has been edited by Kmaru: Sep 25 2008, 11:48 PM

kmaru, did u cook ur pasta in a huge pot and keep the rest in the fridge and eat it thruout the day?

Yes I do cook my pasta in a huge pot, but I did not keep the rest in the fridge. I cook in the morning and put it in my food container. So the food that I cook in the morning last till 10p.m at night.. Tak basi and still taste good to, only its not hot..

FRIDAY

1000 - 1 bowl of honey oatmeal with peanut butter
- 9 egg white
- 1 green tea

1200 - workout

1240 - 4 tabs of UN BCAA

1320 - 1 chicken breast with veggies + 1 table spoon of olive oil

1600 - 1 chicken breast with veggies + 1 table spoon of olive oil

1830 - 1 chicken breast with veggies + 1 table spoon of olive oil

2100 - 1 chicken breast with veggies + 1 table spoon of olive oil

2230 - 1 chicken chop + 1 clay pot tofu.

CARDIO

30min of Cross Trainer. 50% - 70% of MAX HR

SAT

0900 - 1 bowl of honey oat meal with peanut butter
- 9 egg white
- 1 green tea

1200 - 1 chicken breast + 1 dorry fish + 1 table spoon of olive oil

1500 - 1 chicken breast + 1 dorry fish + 1 table spoon of olive oil

1740 - 1 chicken breast + 1 dorry fish + 1 table spoon of olive oil

2000 - 3 tabs of CL Green Bulge
- 1 1/2 scoop of White flood

2010 - Workout

2110 - 1 serving of Anabolic O.D

2130 - 1 chicken breast + 1 dorry fish + 1 table spoon of olive oil

2400 - 1 1/2 scoop of Mass Milk

LEGS - Hamstring / quads

Sited Single leg curl

1 x 15kg x 20
1 x 20kg x 15
1 x 25kg x 15

Sited leg curl

1 x 30kg x 15
1 x 35kg x 15
1 x 40kg x 12

BB Front Squat

1 x BB x 15
1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 35kg x 10 ES
1 x 40kg x 07 ES

Single Leg press

1 x 30kg x 15
1 x 35kg x 12
1 x 35kg x 10

Single Leg DB lunges

1 x 33lb x 15 Each leg
1 x 33lb x 12 Each leg
1 x 37lb x 12 Each leg

Today kind of rushing, cause the gym close at 9.p.m

This post has been edited by Kmaru: Sep 28 2008, 07:58 AM

Your fish and chicken, what style did you use to cook?

most of the time, the method of cooking is just boil and simmer, nothing else..

where u get a bcaa? just cant find it at watson.. i go to megamall kuantan (perfect store) always say no stock.. huhu

Boil dorry fish? Yuck, that's gonna suck so bad

At least grill or pan fry with herbs, that's gonna be much better.

This post has been edited by LostInTr4nmission: Sep 28 2008, 12:45 PM

I get my BCAA from Universal Nutritions..

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Added on September 28, 2008, 4:00 pmMine taste good, cause First I boil the chicken than the fish, later I put both of it on a pan and simmer it together with veggies. Later I add in some coating agent like chill, than all the food will become coat and it looks like rendang but actually is just chicken + fish + veggies...

This post has been edited by Kmaru: Sep 28 2008, 04:00 PM

What's the brand of pasta that you use that is wholewheat?

Its Authentic Italian FUSILLI ( durum wheat )

0930 - 1 bowl of Honey Oat + peanut butter
- 9 egg white + 1 yolk
- 1 green tea

1200 - 1 1/2 white flood
- 3 tabs of CL Green Bulge

1230 - workout

1340 - 1 serving of MAP Anabolic O.D

1400 - 1 chicken breast + 1 dorry fish + veggies

1700 - 1 chicken breast + 1 dorry fish + veggies

2000 - 1 chicken breast + veggies

2215 - Tandoori

2400 - 1 1/2 Mass Milk


Chest - Middle / lower


Dips

1 x bw x 60
1 x bw x 35
1 x bw x 30
1 x bw x 25

Cable cross over

1 x Forgot the weight x 15
1 x Forgot the weight x 15
1 x Forgot the weight x 12
1 x Forgot the weight x 10

DB Press

1 x 40lb x 12 ES
1 x 55lb x 10 ES
1 x 66lb x 08 ES
1 x 66lb x 08 ES

Smith Chest Press

1 x 20kg x 12 ES
1 x 30kg x 10 ES
1 x 40kg x 06 ES

DB Fly

1 x 25lb x 12 ES
1 x 25lb x 12 ES
1 x 33lb x 10 ES
1 x 33lb x 10 ES

Sited Chest Press

1 x 20kg x 30
1 x 15kg x 30
1 x 15kg x 25